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What motivates us? And what can we do to stay motivated? Here you will find tips and tricks about internal or external drive.

The motivation formula

One of the best-known formulas in motivational psychology is the following:

  • Achievement motivation = expectation x value

The level of your motivation to achieve something (achievement motivation) depends on a variety of factors. Basically, achievement motivation is high when we have the feeling or expectation that:

  • The goal is valuable,
    («This degree will open all kinds of doors for me in the job market.»)

  • The goal is desirable and we want to achieve it,
    («I want to have many options for where I could work in the future.»)

  • And the goal is achievable.
    («I believe I can do these tasks. I have also made it this far.»)

So the greater the expectations of the task, the value of the task or both together, the more motivation there is to perform. 

We can however have trouble mustering sufficient motivation to perform if we are faced with tasks at work or in the course of study in which these factors are not fulfilled. In these situations, it is helpful to reflect and consider how we can increase intrinsic or extrinsic motivation. 

Types of motivation

Helpful motivational techniques

There are different ways in which we can master a task. Since everyone’s put together a little differently, we each have to try out what works best for us. For example, using the following techniques:

Please also see our other offers on this topic below: 

  • Learning and working techniques (overview)

  • Strengthen your well-being (overview) 

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